BR

EAK

FAST

½ pint (284ml) skimmed milk 3 ½ pint (284ml) skimmed milk 3 ½ pint (284ml) skimmed milk 3

Yogurt, oats & berriesVirtually fat free plain yogurt, 150gOats, 15gBerries, fresh or frozen

210

Peanut butter on toastWeight Watchers Thick Sliced Wholemeal Bread, 1 slice (28g)Reduced fat peanut butter, 15gOrange juice, 200ml glass

222

Cereal with berries & bananaWeetabix, 2 (38g)Skimmed milk from daily allowanceBerries (fresh or frozen) & banana

3*0

LUN

CH

Chicken saladSkinless chicken breast, grilled, 1 medium (120g)Mixed salad leavesBeetroot, cucumber, tomato & red onionSweetcorn, 2 tbsp (60g)Sunflower oil, 1 tsp (5ml)Apple

40

0210

Ham salad sandwichWeight Watchers Thick Sliced Wholemeal Bread, 2 slices (56g)Low fat spread, 2 tsp (10g)Prepacked ham, 3 slices (33g)Wholegrain mustard, 1 tsp (5g)Lettuce & tomatoPear

411000

Ham & pea omeletteEggs, 2 medium (45g each)Prepacked ham, 3 slices (33g)Onion & spinachPeas, 1 tbsp (35g)Sunflower oil, 1 tsp (5ml)Lettuce & cherry tomatoesApple

4101100

DIN

NER

Pork meatballs with pastaExtra lean pork mince, 125g, mixed with diced onion & red chilliSunflower oil, 1 tsp (5ml)Tinned tomatoesFresh corianderWholewheat pasta, 1 small portion (40g dry weight)Fruit cocktail tinned in natural juice, drained0% fat Greek yogurt, 2 tbsp (90g)

5100

4

01

Cod & feta ratatouilleRatatouille (garlic, onion, pepper, courgette roasted in 1 tsp sunflower oil, mixed with tinned tomatoes)Cod fillet, 125gFeta cheese, 1 medium portion (40g)New potatoes, 150g cookedPlace the cod fillet on top of the ratatouille in a small oven proof dish. Cook until the fish begins to flake, crumble the feta on top and return to the oven for a few more minutes. Serve with the new potatoes.

Orange

1233

0

Salmon & new potatoesSalmon fillet, 1 medium (130g), baked with sliced lemonNew potatoes, 200g, cooked & crushed with 1 tsp (5ml) sunflower oil & fresh dillBroccoli & leeksSugar free jelly crystals, ½ packet (6g), preparedFruit tinned in natural juice, drained

6

50

00

Sugar free jelly crystals, ½ packet (6g), preparedPearReduced fat cottage cheese, 125g with carrot sticks

0020

Weight Watchers Rich Toffee Bar, 1 (26g)BananaMug of soup with a ProPoints valueof zero

20

0

GrapesVirtually fat free plain yogurt, 150gPear

020

TOTAL 26 TOTAL 26 TOTAL 26

DAY 1 DAY 2 DAY 3

7 DAY MEAL PLANNER FOR ONEHow To Use This Meal PlannerEach day’s meals are based on a daily ProPoints allowance of 26. If your allowance is higher use our weight loss tools, such as the POCKET GUIDE, the App, eSource or our Shop guide to look up extra foods or increased portion sizes.

In this 7 Day Meal Planner for OneBreakfasts range from 3–6 ProPoints valuesLunches range from 5–7 ProPoints valuesDinners range from 8–11 ProPoints valuesSnacks/desserts range from 2–5 ProPoints values

For good health we’ve included ½ pint of skimmed milk every day. This is tobe used over the day as it suits you, for example in tea or coffee. Some dayswe’ve made suggestions as to how you could use it, other days we’ve leftthis up to you.

Filling & Healthy foods are highlighted in green.

We have suggested types of fruit and vegetables to enjoy with your meals but feel free to swap these for your favourite seasonal produce.

SNA

CK

S/

DES

SER

TS

BR

EAK

FAST

½ pint (284ml) skimmed milk 3 ½ pint (284ml) skimmed milk 3 ½ pint (284ml) skimmed milk 3 ½ pint (284ml) skimmed milk 3CerealWeetabix, 2 (38g)Skimmed milk from daily allowanceRaisins, 15g

3*1

Beans on toastWeight Watchers Thick Sliced Wholemeal Bread, 1 slice (28g)Low fat spread, 2 tsp (10g)Baked beans, 3 tbsp (105g)Apple

2120

Banana & honey yogurtVirtually fat free plain yogurt, 150gBananaHoney, 1 heaped tsp (15g)

201

Bacon, beans & eggBaked beans, 3 tbsp (105g)Bacon medallions, 2 (40g)Egg, 1 medium (45g), poachedKetchup, 1 tbsp (15ml)Latte, made with skimmed milk from daily allowance

2120

*

LUN

CH

Tuna nicoise saladLettuce, cherry tomatoesGreen beans, blanchedNew potatoes, 150g, cookedTuna in brine or spring water, 1 small can (80g), drainedEgg, 1 medium (45g), boiledSunflower oil, 1 tsp (5ml)Orange

003

1210

Soup & houmousSoup with a ProPoints value of zeroReduced fat houmous, 2 tbsp (60g)Cucumber & carrot sticksOlives, 10 (30g)Kiwi fruit

04010

Tuna filled baked potatoPotato, 200g (raw weight), bakedTuna in brine or spring water, 1 small can (80g), drainedReduced fat mayonnaise, 1 tbsp (15g)Spring onionSweetcorn, 1 tbsp (30g)Lettuce, cucumber, cherry tomatoesGrapes

4

110100

Cheese on toastWeight Watchers Thick Sliced Wholemeal Bread, 1 slice (28g)Pickle, 20gHalf fat cheddar cheese, 30gSaladGrapes

21200

DIN

NER

Ratatouille with couscousRatatouille (as made on day 2)Wholewheat couscous, 1 medium portion (60g, dry weight)SpinachChick peas, cooked, 2 heaped tbsp (70g)Fresh parsleyPrepare the couscous (season with salt & pepper), mix in the chick peas, parsley & spinach. Serve alongside the ratatouille.

Pineapple rings tinned in natural juice, drained and grilled

1

6020

0

Bacon & cheese omeletteEggs, 2 medium (45g each)Bacon medallions, 2 (40g)OnionHalf fat cheddar cheese, 30gLow fat chocolate mousse, 1 pot (65g)

41022

Quorn stir fryQuorn fillets, 2 (102g)Egg noodles, 1 medium portion (60g, dry weight), cookedStir fry vegetablesSoy sauce, 2 tbsp (30ml)Fresh fruit salad

2

6000

Turkey steak with vegetables & gravyTurkey steak, 1 medium (150g)Gravy granules, 2 tsp (6g) preparedYorkshire pudding, 1 (20g)Cauliflower & carrotsPeas, 2 tbsp (70g) Dry white wine, 1 small glass (125ml) with a dash of soda water

411023

BananaCorn on the cob, 1 medium (125g)0% fat Greek yogurt, 2 tbsp (90g)

021

Dry white wine spritzer, 1 medium glass (175ml) with soda waterBananaPear

400

Low fat chocolate mousse, 1 pot (65g)Crumpet, 1 (60g) toasted and topped with 30g low fat soft cheeseApple

2

30

Olives, 10 (30g)0% fat Greek yogurt, 2 tbsp (90g) with sliced bananaPear

1

10

TOTAL 26 TOTAL 26 TOTAL 26 TOTAL 26

DAY 4 DAY 5 DAY 6 DAY 7

7 DAY MEAL PLANNER FOR ONESN

AC

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D

ESSE

RTS

SHOPPING LIST

STORe CUPBOaRD Baked beans

Chickpeas, canned

Crumpets

Egg noodles

Fruit tinned in natural juice

Honey

Oats

Olives

Pineapple tinned in natural juice

Raisins

Reduced fat peanut butter

Soda water

Soy sauce

Sugar free jelly crystals

Sunflower oil

Sweetcorn

Tinned tomatoes

Tuna in brine or spring water

Weetabix

Weight Watchers Rich Toffee Bars

Weight Watchers Thick Sliced

Wholemeal Bread

White wine, dry

Wholegrain mustard

Wholewheat couscous

Wholewheat pasta

FRIDGe & FReezeR 0% fat Greek yogurt

Bacon medallions

Berries, frozen

Cod fillet

Eggs

Extra lean pork mince

Feta cheese

Fresh coriander

Fresh dill

Fresh parsley

Half fat cheddar cheese

Low fat chocolate mousses

Low fat soft cheese

Low fat spread

Orange juice

Peas

Prepacked ham

Quorn fillets

Reduced fat cottage cheese

Reduced fat houmous

Reduced fat mayonnaise

Virtually fat free plain yogurt

Salmon fillet

Skimmed milk

Skinless chicken breasts

FRUIT & VeGeTaBLeS Apples

Baking potato

Bananas

Beetroot

Broccoli

Corn on the cob

Courgette

Cucumber

Garlic

Grapes

Green beans

Kiwi fruit

Leeks

Lemon

New potatoes

Onions

Oranges

Pears

Peppers

Red chilli

Red onion

Salad leaves

Spinach

Spring onions

Stir fry vegetables

Tomatoes

7 DAY MEAL PLANNER FOR ONE